Suffer from Neck Pain?

Exercises for the Neck

Neck pain
is often caused by weak muscles in the front and tight, overactive
muscles
in the back of the neck. Doing daily strengthening and stretching
exercises
can be helpful in preventing neck pain. Try the following
exercises:

Lie
flat on your back. Tuck your chin to chest and raise your head
no more
than an inch off the floor or bed. Hold this position until your
muscles
are tired (they may shake). Do this exercise three times, once
or twice
per day.

In a
standing or sitting position, with your neck erect and tall,
keep your
chin level and jut your head forward. Then, drop your chin to
your neck.
Place your hands on the back of your head to gently encourage a
stretch
of the muscles at the back of the neck. Hold this position for
several
seconds. Do this exercise three to fives times, as much as once
an hour,
every day.

Looking
straight ahead, tilt your head to one shoulder.With the
same-side hand,
gently pull your head toward your shoulder. Hold the stretch for
several
seconds. Repeat on the opposite side. Do this exercise three to
five
times on each side, as often as once an hour, every day.

Do you
suffer from neck pain? If you do, you're not alone. Nearly 75
percent
of American adults will suffer from neck pain at some point in
their lives.
And, looking at our anatomy, it's no wonder so many of us do.
Though
having your head perched on top of your spine gives you a great
view of
your environment, the set-up is rather like propping a bowling
ball atop
a tower of blocks. The price? Our necks are prone to injury of the
muscles,
ligaments, tendons, and joints. But by paying attention to our
posture,
doing regular stretching and strengthening exercises, and visiting
our
chiropractors, we can help keep our necks pain-free.

Causes of Neck Pain

Neck pain
ranges from mild (annoying and distracting) to severe
(incapacitating).
Poor posture during normal, everyday activities such as watching
TV, using
a computer, reading a book, or talking on the phone can easily
trigger
minor neck pain. TV watching can be particularly bad for the neck
if you're
lying on a couch, with your head propped at an awkward angle for a
prolonged
period of time. Holding the phone between the jaw and shoulder
(rather
than in your hand), reading at a desk or table with your head hung
over
a book, or working with a computer monitor below eye level can
also be
particularly stressful for the neck. By resting and making efforts
not
to repeat the offending stresses on the neck, minor neck pain
usually disappears
on its own within a day or so.

Neck pain
that won't go away or keeps coming back can signal a more serious
underlying problem. Subluxations or joint restrictions; injuries
such as
whiplash; diseases like osteoarthritis, meningitis and tumors;
congenital
malformation; and degeneration (such as that in arthritis) require
more
than rest. A trained healthcare professional such as a doctor of
chiropractic
(DC) can help. He or she can determine whether the cause of your
neck pain
is minor and easily treatable or more serious and requiring more
intensive,
extended treatment. Then he or she may recommend chiropractic
adjustment,
massage, natural anti-inflammatory supplements, and/or
strengthening and
stretching exercises. In some cases, the DC will refer you to a
specialist.

Prevention is Key

How can
you avoid the need for treatment in the first place? The first
step is
to take note of your everyday posture. If your job requires a lot
of phone
use, consider wearing a headset. Do you slouch when you watch TV?
Lie on
the couch? Choose to sit upright, in a posture-supporting chair.
When studying
or reading, avoid putting the book or magazine on a flat surface.
Instead,
consider using a book prop. And, if you notice your computer
monitor is
below eye level, elevate it by placing it on top of a shelf or
tower.

If you
experience neck pain that doesn't abate within 24 hours, seek the
advice of a trained healthcare specialist for the appropriate
diagnosis
and treatment. And remember, because chiropractors specialize in
the neuromusculoskeletal
system, they are some of the most well-trained healthcare
professionals
to consult about neck pain.